Want to build upper body strength? Here are 5 easy poses you can practice so that you can gradually build strength in your arms. With time and practice, you will notice a difference.
Forearm plank pose – Makara Adho Mukha Svanasana
Starting on all fours, in a neutral Table Top position, bring the elbows to the floor. Make sure your shoulders are directly above the elbows. Clasp your hands together. Step your feet back and come to the toes of your feet. Lift the hips and kneecaps up. Tuck the tailbone in and it will automatically engage the core. Hold between 5 – 10 breaths.
Dolphin pose – Makarasana
From downward facing dog, down to the forearms, one forearm at a time. You may clasp your hands together if you feel more comfortable. Press the forearms firmly into the mat. Lift the heels off the ground and lift the hips up towards the sky. Walk forward as much as you can with your feet and then straighten the legs. Lengthen the spine and engage the core. Remember to extend in the shoulders and not to let your weight rest on the shoulders. Hold between 3-5 breaths.
Plank – Uttihita Chaturanga Dandasana
From downward facing dog, roll your shoulders forward so that they are directly above your wrists. Spread the fingers in the hands and keep the hips up and the back straight, activating the core. Push your hands into the floor and keep the arms straight. Make sure you are not resting on your shoulders and keep your gaze slightly in front of you. Hold here for at least 5-10 breaths.
Four limbed staff pose – Chaturanga Dandasana
Directly from plank pose, look ahead, lean forward and lower down your body until it is parallel with the floor- not resting on the floor. Remember to draw your elbows inward towards your ribs, close to your sides, until your arms at a 90 degree angle. Don’t let your shoulders get below your elbows. Hold here between 3 – 5 breaths, keeping the shape and without letting the hips drop down too low or lift them too high.
Vasisthasana – Side Plank
Directly from Plank pose, bring your body weight to the right arm by pressing into the hand and fingers. Stack the left shoulder over the supporting wrist. Roll on to the outer edge of your right foot and stack the left foot on to the right foot. Really press the outer edge of the foot into the mat to feel support. Bring your left hand up and lift the ribs and hips upward. Gaze at your upper hand. Hold here for at least 5 – 10 breaths and repeat on the left side.
We hope you can incorporate these postures into your practice and develop the arm strength needed to grow more in yoga asana practice. Don’t over exert yourself and have fun! <3